Community. Coaching. Caring.
Team WOD: FT: Partner Run, Pull-ups, and Hang Power SnatchesAs a team of 2 complete for time:
Partner Run 400m
60 Pull-ups
60 Hang Power Snatch (75#/55#)
Partner Run 400m
40 Pull-ups
40 Hang Power Snatch
Partner Run 400m
20 Pull-ups
20 Hang Power Snatch
* Run as a team, alternate work / rest with your partner for pull-ups and snatches.
Photos by @robcwilson
CrossFit Games Open 18.4 / 20.3For time:
21 Deadlifts (225#/155#)
21 Handstand Push-ups
15 Deadlifts
15 Handstand Push-ups
9 Deadlifts
9 Handstand Push-ups
21 Deadlifts (315#/205#)
50-ft Handstand Walks
15 Deadlifts
50-ft Handstand Walks
9 Deadlifts
50-ft Handstand Walks
Time cap: 9 mins
If you do NOT finish this workout, be sure to select ONLY the “Time Capped” option. Enter the number of reps you completed out of 165. Add your tie break time to your notes.
* Judges need to record time after each complete set of deadlifts for tie break.
* DL: Athlete can have help to load their bar or use 2nd bar
* Mats: Athletes will use mats (drop from top with mats only)
* HSPU: Must measure line per the scorecard standard (see the coach for tape measure and how to). Heels must both lock out over the line. Hands and head must be level. If you are using a mat or pad under your head the pad top must be even with the surface under your hands.
For time:
21 Deadlifts (135#/95#)
21 Hand Release Push-Ups
15 Deadlifts
15 Hand Release Push-Ups
9 Deadlifts
9 Hand Release Push-Ups
21 Deadlifts (185#/135#)
50-ft Bear Crawls
15 Deadlifts
50-ft Bear Crawls
9 Deadlifts
50-ft Bear Crawls
Time cap: 9 mins
If you do NOT finish this workout, be sure to select ONLY the “Time Capped” option. Enter the number of reps you completed out of 165. Add your tie break time to your notes.
* Mats: Use mats per athlete (no exceptions)
* HS Walk / Bear Crawl: Hands must start BEHIND the line and you must cross the line with your hands in the HS Walk and your feet in the crawl to complete the “rep”. If you come down from a HS walk you must start at previous 5 ft. line.
* Hand Release Push-up: Athlete must maintain a straight tight body position and lock out at the top. Hands must leave the floor. Feet must be no wider than shoulder width. No snaking.
Photo by @robcwilson
Registered athletes don’t forget to submit your scores NLT Monday at 5pm PST. If you need to make this up your ONLY opportunity is Monday classes (last chance is Monday 4pm class).
There are no make-ups tomorrow on Saturday for the Open WOD. Only the Team WOD class at 0930. There is also no Advanced RX class tomorrow.
Fun night tonight with a great turnout and a workout that made it fun to watch and cheer! Several PR’s across the board tonight and lots of heavy deadlifts, handstand push-ups, and bear crawls.
Sweeping 20.1 Penalties Knock 7 Athletes Out of Qualification
Annie Thorisdottir does 20.3 in 5:41 with Sara Sigmundsdottir
CrossFit Open 20.3 Workout Description and Strategies
How One Rep in 20.3 Can Buy You 8,487 Spots on the Leaderboard
Results
Results cont
Results Open 20.3
Bench Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Run, Sumo Deadlift High-pulls and Toes-to-bars3 rounds for time of:
Run 400m
21 Sumo Deadlift High-pulls (95#/65#)
12 Toes-to-bars
Push Press: 1-1-1-1-1Push Press 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
12-10-8-6-4-2 reps, for time of:
Box Jump (30″/24″)
Strict Pull-up
Handstand Push-up
Photo by @robcwilson
Join us in the lobby this Thursday at 4:30 to see what’s in store for us with 20.3. Expect Chest to Bar Pull-ups or handstand push-ups. Will we see the return of a heavy deadlift and box jump? Or is it wall balls this week?
How to Watch 20.3 + Expert Predictions
Results
Results cont
Back Squat: 3-3-3-3Back Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 rounds for time of:
5 Deadlifts (115#/75#)
5 Hang Power Clean & Jerks (115#/75#)
15 Air Squats
Photo by @robcwilson
Lefteris Theofanidis, Emma McQuaid Win 20.1
Results
Results cont
As a team of 2 complete as many reps as possible in 20 mins of:
3 Kettlebell Swings (53#/35#)
3 Hand Release Push-Ups
3 Row Calories
6 Kettlebell Swings
6 Hand Release Push-Ups
6 Row Calories
9 Kettlebell Swing
9 Hand Release Push-Ups
9 Row Calories
* Continue increasing reps by 3 each round until time is complete.
** Alternate work / rest with your partner. Split reps as needed.
Deadlift 2-2-2Deadlift 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 12 mins of:
5 Deadlifts (225#/155#)
7 Burpees
9 Wall Balls (20#/14#)
Photo by @robwilson
